A variation is to keep your big toes together as you spread your knees apart and stretch your arms forwards along the floor.

If you have high blood pressure, or if your buttocks don’t release down close to your heels, modify the pose. You shouldn’t feel any tension in your body. Stack two fists up and rest your forehead on them.

2. CROCODILE POSE (makrasana)

Effect

Soothing

Gentle pressure on the forehead relaxes the frontal lobe of the brain which helps quieten and soothe.

How To

Lie on your front with your feet comfortably wide apart.

Take your elbows to the floor about 15cm (6 inches) in front of your shoulders.

And rest your forehead down on your forearms, neck soft and relaxed.

With your chest on the floor, your upper body is in a gentle back bend. If necessary, adjust your elbows forward or back to find the most comfortable position.

Tune into the soothing sensation of your abdomen expanding and pressing into the floor with each breath.

Simple, soothing and real DIY yoga positions for beginners!

3. LEGS-UP-THE-WALL (viparita karani)

Effect

Restorative

Relaxing, re-energising. Relieves the effects of stress by soothing the nervous system, increasing circulation and allowing the mind to calm.

How To

Lie on the floor near a wall and swing your legs up onto the wall so that your heels are on the wall and your hips are supported against the wall. If you have any low back discomfort, move your body back away from the wall so that only your heels are on the wall and your hips are now off the wall.

Lie back so that your head is lined up directly on top of your spine. Bend your knees slightly so that you are not "locking" out the kneecaps.

Adjust your legs so they are straight up the wall, spread in a v-shape, or place your feet together and knees apart as in cobbler's pose. Experiment to see what feels best.

Close your eyes and relax for as long as you can, aiming for 1- 5 minutes and increasing as you are able.

When you are ready, slowly lower your legs and roll to your side, bringing yourself up slowly.

Note: If your legs become numb it is a sign you should come out of the pose immediately.

You can do Legs-Up-The-Wall yoga positions for beginners to minimise the effects of hot flashes.

4. CORPSE POSE (savasana)

Effect

Complete relaxation

How To

Lie on your back with your legs a little apart and feet out to the sides. Take your hands a little away from the hips, palms facing upwards, fingers softly curling. Raise your head and look down your body to check the symmetry between your left and right sides. Lower your head and close your eyes.

Allow five to ten minutes to soften each part of your body. In other words, do a body scan.

Sweep your mind over your entire body and relax and release any tension that you find.

Finally, bring your awareness to your face and scalp. Relax your mouth by separating your bottom lip from the top. Take your tongue away from the roof of your mouth and let it float in the center. Feel your jaw muscles release. As your eyes relax, your eyeballs will seem to sink deeper into their sockets. Soften the skin on your face.

Now that every part of your body is relaxed, mentally commit yourself to staying perfectly still until your relaxation is complete. Keep your mind alert. Observe the sensations in your body.

When you are ready to come out of corpse pose, deepen your breathing. Roll over onto one side and slowly sit up.

Yoga positions for beginners are so simple and deeply relaxing!

Useful Tip

Use visualization to fill your body with positive energy while doing yoga positions for beginners...

Choose a color which represents healing energy.

With each breath,inhale this colored light into your center. Each inhalation brightens this light whilst each exhalation increases its density at your core, until it begins to expand outwards to fill the rest of your body.

Pay particular attention to fill up any weaker areas with this positive energy.

Inhale your body full of light.

Remember that when you come out of any of the yoga positions for beginners, you will always have your breath as a tool, any time you need it.